WOD…May 31st…21-15-9!

By May 30, 2016 wod No Comments

Strength – Final Cycle – Week 1 Squat Clean – Using 90% of your 1 rep max as your base complete the following: 5 @ 40% – 5 @ 50% – 3 @ 60% – 5 @ 65% – 5 @ 75% – 5+ @ 85%
3RFT
21 – Calorie Row
15 – Power Clean – 155/105#
9 – Box Jump
15 min cap
*should be able to do the 1st set of cleans unbroken in order to use RX weight – unbroken can mean clean – drop – immediately clean – if more than 12 people stagger the start to have similar athletes begin their row immediately upon completion of the beginning athlete; alternatively a 250m (old mark) run can be substituted.

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